Sunday, July 15, 2018

This week’s Instagram Live is a special edition because Mal and I recorded it from the lawn at East Bay Grille (instead of inside our boring kitchen)! If you missed it on Instagram, here it is for your viewing pleasure!

I know, I know. It’s summer, it’s hot out and the last thing you want to do is cook. But as luck would have it, this deliciously simple meal can be cooked in a slow cooker or Instant Pot! And yes, I have stove top instructions for you too.

RECIPE TIPS:

Any way you decide to make this, be sure you prep everything first. In french (and the culinary world), it’s referred to as Mise En Place. “Everything in it’s place”. Cooking goes much smoother if you prep all the food first!

Prep is super easy to do ahead of time too. So if you are into weekend prep at all, that’s a great time to chop these veggies to save yourself some time later. If you do, all you have to do is sauté the veggie a little and then dump everything in the slow cooker or Instant Pot! (Or stock pot, as the case may be…)

Also, try to find good quality burger buns. (They can be tough to find.) Alvarado Street Bakery makes a good, clean bun and I’m sure there are a few others out there. But at the very least, opt for 100% whole grain if you want to keep it as clean as possible.

WHY LENTILS?

Lentils are high in soluble fiber.

They create a complete protein when combined with the grain-based bun.

They are just as delicious and filling as meat-based sloppy joes!

They are low in calories and have lots of vitamins and minerals, including plenty of iron.

They help with blood cholesterol.

So give these clean eating lentil sloppy joes a try and then come back and tell me what you think! I’d love to see photos on social media if you happen to have your iPhone handy!

Chop all the vegetables and mix the spices together. Open the cans, measure out the maple syrup and set everything in reachable distance.

INSTANT POT INSTRUCTIONS:

Press the “Sauté” button and put the oil in the IP insert.

Add the bell peppers and onions. Sauté until the onions are translucent. This can take a few minutes, so don’t lose patience. Stir occasionally through this process.

Add the diced tomatoes and tomato paste along with the spices you mixed together. Stir well to combine.

Add the lentils and broth and stir to combine, then turn off the sauté mode.

Set your lid in place securely, close the vent and press the “Manual” button. Adjust the time to 8 minutes and let it do it’s thing.

Allow time for a natural release of at least 20 minutes. Then vent any remaining steam before opening the lid.

Season with salt if needed.

SLOW COOKER INSTRUCTIONS:

Heat a sauté pan, warm the oil and then sauté the vegetables until the onions are translucent.

Combine everything in your slow cooker and stir well.

Set the slow cooker on low for 8-10 hours.

Season with salt just prior to serving if needed.

STOVE TOP INSTRUCTIONS:

Heat a sauté pan, warm the oil and then sauté the vegetables until the onions are translucent.

Combine all ingredients in a large stock pot and bring to a boil. Once it reaches a boil, reduce to a simmer. Cook until the lentils are done. (about 30-45 minutes).

*Note that if you are making this on the stove top, you will want to keep an eye on the liquid levels as the liquid will cook out much faster this way. Have some extra vegetable broth on hand just in case.

Season with salt if desired for serving.

Please note that the nutrition data below is a ballpark figure. Exact data is not possible. Also note that data does not include added salt or the burger bun or bread.